Healthy French Onion Dip

Make this delicious, healthy French onion dip for your next party (or keep it all for yourself!). This simple recipe has only 5 ingredients, is low sodium, low fat, high protein, and out of this world on flavor!

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Overhead picture of bowl of dip, surrounded by chips, baby tomatoes, and cucumber slices.

What’s heart healthy about this onion dip?

Regular French onion dip is typically made with some combination of milk or cream, oils, and a variety of spices and other things, leading it to be high in fat (mostly saturated), sodium, and sometimes sugar. In my version, I achieve a creamy texture by using nonfat Greek yogurt. Greek yogurt is renowned for its high protein content and ultra smooth and creamy texture. Perfect for dip making! Yogurt is also a fermented food, the consumption of which is associated with a lower risk of type 2 diabetes, heart disease, and metabolic syndrome, among others (1).

I also make this dip with an actual onion! By taking the time to slowly caramelize the onion with a bit of oil and pinch of salt, we can take this dip over the top with some all natural flavors, and a bit of fiber to boot!

Of course, even the healthiest dip can be undone by too many potato chips. Make sure to keep your servings in check if you’re noshing on chips (a serving size is usually just a handful), or stick or veggie sticks or some of my other healthy suggestions below!

FAQs and Substitutions

Can I use regular yogurt instead of Greek yogurt?

Yes, but your dip may just not be as thick, which is fine. Just as long as you use a plain (preferably nonfat) yogurt, this will work great.

What type of onion is best to use?

I used a yellow onion. Use what you have – except green onions. A red onion will alter the color of the dip some, but whatever you have in your pantry is good!

Can I just sauté some garlic cloves along with the onions instead of using onion powder?

I don’t recommend that. The onions are going to caramelize a long time in the pan. The garlic is likely to start to burn by then, which will make the dip bitter. If you want to use fresh garlic, I’d recommend tossing it in the pan with the onions in the last 5 or so minutes of caramelization to avoid burning.

How else can use healthy French onion dip?

Beside dipping chips or veggies in it, here are some of my favorite ways to use this dip:
– Top Crispy Zucchini Fritters with a dollop of it
– As a spread on sandwiches, like Everything Bagel Chickpea Salad Sandwiches
– On these delicious Mediterranean Black Bean Quinoa Burgers
– Thin it out with a bit of milk and use it as a salad dressing
– Dip these Garlic Potato Wedges or Oven Fries in it

Bowl of dip, surrounded by chips, cucumber slices, and baby tomatoes. Hand holding a chip with dip on it above bowl.

If you make Healthy French Onion Dip, make sure to let me know in the comments!

Healthy French Onion Dip

Make this delicious, healthy French onion dip for your next party (or keep it all for yourself!). This simple recipe has only 5 ingredients, is low sodium, low fat, high protein, and out of this world on flavor!

Course Appetizer, Condiment
Cuisine American
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowSaltDiet, VegetarianDiet
Prep Time 10 minutes
Cook Time 20 minutes
Servings 12
Calories 22 kcal
Author Laura Yautz

Ingredients

  • 1 medium Onion, chopped
  • 1 Tbsp Olive Oil
  • ½ tsp Salt
  • 1 cup Nonfat Plain Greek Yogurt
  • ½ tsp Garlic Powder

Instructions

  1. Preheat a medium sized skillet over medium heat until hot.

  2. Turn heat to low, and add the oil, onion, and salt.
  3. Continue to cook over low heat, stirring occasionally, for about 20-25 minutes, until the onion is deeply browned and completely softened. If the edges start to burn, turn the heat down more and/or stir more frequently.
  4. Remove from heat, and cool completely.
  5. Remove any blackened pieces of onion, as those will be bitter.
  6. Mince the onion very finely, creating a lumpy paste. Alternatively, pop the onions in a small food processor and blitz them a time or two to create a paste.

  7. Mix the onion paste into the yogurt, and add the garlic powder. Stir to combine.
  8. Cover and refrigerate at least overnight to allow the flavors to meld.
Bowl of dip with cucumber slices in background. Hand holding a chip with dip on it above bowl. Text overlay: Healthy French Onion Dip
Bowl of dip, surrounded by chips, cucumber slices, and baby tomatoes. Hand holding a chip with dipping it. Text overlay: Healthy French Onion Dip, low calorie, low sodium.
Overhead picture of bowl of dip, surrounded by chips, baby tomatoes, and cucumber slices. Text overlay: Healthy French Onion Dip, with Greek yogurt!
Bowl of dip, surrounded by chips, baby tomatoes, and cucumber slices. Text overlay: Healthy Sour Cream and Onion Dip, with Greek yogurt, low sodium.

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